Pull Ups One

Learn your first pull up with Pull ups one

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Purpose of this program

Pull ups one is designed to get your shoulders feeling amazing and moving well in all directions. This is the foundational step towards achieving your first pull up!

Strength work on day one is higher in difficulty and is more fatiguing. It involves eccentrics and tempo work. Rep schemes are low.

Strength work on day two involves simpler exercises but at higher rep ranges.

Equipment needed:

Floor spacePull up barRings Light dumbells

TEMPO explained

Tempo refers to how slowly or quickly as exercise is performed. The numbers tell you exactly how many seconds you should spend in each phase of the movement.

The four phases of any movement and an example of a pull up at tempo 22X1

1. The eccentric (lowering down phase): spend 2 seconds lowering down out of a pull up2. At the end range when the muscle are lengthened: spend 2 seconds in the hang3. The concentric phase of the pull up: X "fast" or explode up 4. Top of the movement when muscles are contracted: When your chin is over the bar